Boot Camp Burlingame Fitness Training 5/16/15: Saturday Challenge 10 Workout

4 Phase Warm-Up:

Phase 1:  Foundation Mobility Training (5 Min) *Add in more wrist mobility work *Start education here about the importance of breathing, emphasize slow, deep, rhythmic breaths, in and out of the nose, initiated from diaphragm (belly should rise first, rib cage second, chest third). Push the need to daily work on breathing before eating, if stressed, depressed, in the car etc. given it is our number one need. We can change our physiological state in seconds via breathing. If we master breathing, we can enjoy life at its fullest. Inverted or chest breathing sympathetic dominance (flight/fight response) > digestive complaints, neck issues, tmj, grinding of teeth, anxiety, scarcity, belly fat and more.  In addition, explain the need to be in good posture for optimal breathing efficiency and to reduce potential injuries. With each movement incorporate breathing and make the movements flow.  If there are tight areas focus on those areas and continue to breathe.

Phase 2: Supine Double Knee to Chest Breathing/Drawing In Maneuver

Perform 1-2 minutes of diaphragmatic breathing and abdominal recruitment while in supine double knee to chest position.  Initiate breathing with belly (feel it press into thighs)–>rib cage and then chest, instead of initiating with chest. This is an easy way to teach people diaphragmatic breathing. Breathe in and out of nose for approximately 10s each breath (5s inhale (belly falls)–> 5 s hold–> 5 s exhale and draw belly in towards spine, feeling oblique’s engaging). This is not normal breathing given you don’t draw the belly in. The purpose of this is to educate about the inhalation and set the abdominal wall for ab exercises and other movements we do in the workout and prior to all lifts in the real world. This will help to stabilize the spine. As they continue to breathe and relax they should feel their knees going closer to the chest.

*Set Gym Boss or Interval App to: 30s work time, 5s rest, 6 total sets for Phase 2

Phase 2: Core (Perform the following movements for 30s in a circuit with a 5s transition for 2 Sets (Total Time: 3:30)

*3B’s= Draw in belly towards spine, engage bladder muscles and tuck butt

*2B’s= Draw in belly towards spine & engage bladder muscles

1.     Plank  *Shoulders back & down *3B’s

2.     One Leg Bridge (RT Side) *Lift hips up and down *Hips level *RT Leg Extended

3.     One Leg Bridge (LT Side) *Lift hips up and down *Hips level *LT Leg Extended

Phase 4: Primal Movements: Review the WOD below for 5-10 reps *Goal is blood flow, not max efforts

*Review WOD below during Phase 3 & 4 as needed. After Phase 4 boot campers immediately transition to WOD. They can get water at any time on their own.

Perform the following exercises with a partner for 35minutes.  Do as many rounds as possible. Keep good form throughout exercises. Campers can mix up movements below as needed. Complete all reps before moving on to next exercise.

1.     Battle Ropes: Alternating Waves with Back Lunges- 10 each leg *Slight forward lean *2B’s

2.     TRX Overhead Squats- 10 *Start with hands overhead like you are holding a 50lb barbell, hands are in a y position, shoulders back & down > hinge from hip and squat *Keep arms straighthttps://www.youtube.com/watch?v=EC4RcON8D58

3.     Rock Wall- 3x from left to right *Modify by allowing them to go up & down 3x *Modify with hold

4.     MB Wall Ball – 10 *Hinge from hip with squat *Get low *Use legs

5.     Straddle Side Step- 10x leading with each foot *Straddle step or mat with both feet–> lead with right foot and step on mat–> follow with left–> straddle again with right–> followed by left–> repeat 9 more times and then switch sides *Raise height to increase intensity *relax heels

6.     Cargo Net’n-3- Climb up and down the cargo net and hit the top- 3x *Modify with hold

7.     Rip Trainer Row with Squat-10 *Shoulder back & down *Keep Rip Straight *Hinge from hip with squat *2B’s

8.     Equalizer In–>In–>Out–> In–>In–>Out–> Repeat- 10x leading with each leg *Place equalizer on its side >  start with both feet outside bars *Relax heels *Fast feet *Monkey bar room

9.     Burpees-10x *3B’s

 Circle Time- Cool down & stretch (5 minutes)

If you can’t see the video above go to: Boot Camp BLOG

Please add your comments below on the workout.